Feeling stiff after sitting too long? Hearing crunching sounds from your knees? You’re not alone. Leg health , from hips to toes, affects many people. Physio Melanie Mac joined Doug to explore common issues and how to keep your legs, hips and knees in top shape.
Stiffness from Sitting Too Long
Many people experience stiffness after sitting for extended periods. This is especially common today since so much of our time is spent sitting. Whether driving, working, or relaxing. “Muscles covering the hip joints tighten when we sit for too long,” Melanie notes. “When we stand, they need time to stretch out again.”
Walking often relieves stiffness, but if discomfort worsens with movement, it could indicate circulation or nerve issues. “A compressed nerve won’t let the muscle contract and relax properly, leading to fatigue and discomfort,” she adds.
Stretching is key to maintaining flexibility and reducing pain. But not all stretches are created equal. “You don’t want to jump into ballistic stretches unless you’re an athlete who needs them,” Melanie warns. Instead, start with gentle movements and avoid any stretch that causes sharp pain.
If you find yourself stiff or in pain, take a closer look at your daily habits. Standing and stretching regularly can help. Over time, small adjustments can prevent bigger problems. “Sitting too much will catch up with all of us,” an expert says. “Addressing it early makes a big difference in the long run.”
The Role of Cartilage in Knee Stability
Knee pain can be frustrating, especially when it seems to appear out of nowhere. Some people describe feeling unstable or like their knee is “giving way” without actually falling. If this happens, it might indicate a cartilage issue.
Cartilage plays a crucial role in knee movement. The meniscus, a type of cartilage, helps stabilise the knee when it bends and straightens. “The inside cartilage, or meniscus, of your knee is actually larger than the outside,” Melanie explains. “It rotates and locks, which is called the screw-home mechanism.”
If there’s a problem with the meniscus, this mechanism may not work properly. As a result, people might feel a sudden shift or instability when they walk or put weight on their knees.
Clicking, Popping, and Knee Replacements
Unusual sounds or sensations in the knee could point to a meniscus problem. “People say, ‘Did I hear a sound, or did my knee just give way?’ That’s when we start looking at the meniscus,” Melanie notes. These issues are also common after knee replacement surgery, though they don’t always mean the replacement has failed.
A similar problem can occur with the anterior cruciate ligament (ACL). “We hear about ACL injuries in footy players all the time. If it’s a bit loose, you can get a shearing effect in the knee.”
Arthritis vs. Injury: What’s Causing the Pain?
Many people assume knee pain is always due to arthritis, but that’s not always the case. “Arthritis is usually a progressive issue. If your knee suddenly started hurting six weeks ago, arthritis might not be the cause,” Melanie clarifies.
Sharp pain usually signals an injury or dysfunction, while stiffness that develops gradually is more typical of arthritis.
The Role of Swelling and Baker’s Cysts
Swelling can provide important clues about knee pain. “A lot of people get swelling in the back of their knee, which can indicate a meniscus issue,” Melanie explains.
Sometimes, the swelling extends into the calf, forming a Baker’s cyst. “It’s named after bakers who spent long hours bending down. It’s similar to ‘housemaid’s knee,’ which happens at the front of the knee due to repetitive kneeling.”
Compression and Movement: Key to Recovery
Many people ask if compression helps with knee pain. “Compression slows down bleeding in an injured area and helps with circulation,” Melanie says. “It creates a pressure difference that encourages fluid movement, reducing swelling and pain.”
Movement is equally important. “People ask, ‘Why exercise if it hurts?’ But think of it like using WD-40 on a rusty hinge. You start with small movements, and gradually, it loosens up.”
Hydrotherapy and Gentle Exercises
For those with knee pain, hydrotherapy can be beneficial. “Water is 800 times denser than air, so just being in a pool provides natural compression,” Melanie says. Simple movements, like walking or leg swings, can encourage mobility without putting too much strain on the knee.
The key is small, regular movements. “You don’t need fancy exercises. Just bending and straightening the knee can make a big difference. Rotation movements come later since they put more strain on the joint.”
Final Thoughts
Knee pain doesn’t have to limit your mobility. Whether it’s due to cartilage issues, arthritis, or swelling, recognising the cause is the first step. Compression, movement, and gentle exercises can help restore function and reduce discomfort. If pain persists, it’s always best to consult a professional to find the right solution for your situation.
Listen to the full conversation below.